Bulgur Wheat Calories & Nutrition Facts
Quick-cooking cracked wheat with high fiber content.
Quick answer
How many calories are in Bulgur Wheat?
Bulgur Wheat has 342 calories per 100g. A 1/2 cup cooked (91g) has about 311 calories. It is a calorie-dense food, with most calories coming from carbs.
Source review
Bulgur Wheat Source Review: Dry vs Cooked Calories, Carbs, Fiber, and Gluten
Reviewed May 21, 2026. This page separates a standardized 100g bulgur reference from cooked cup portions because water absorption changes the serving dramatically.
- Calorique lists bulgur wheat at 342 calories, 12g protein, 76g carbs, and 18g fiber per 100g reference weight.
- Cooked bulgur is much less calorie-dense by volume than dry bulgur because it absorbs water during soaking or cooking.
- Bulgur is cracked wheat, so it contains gluten and is not appropriate for strict gluten-free diets.
- Seasoned boxed mixes, pilafs, tabbouleh, and restaurant grain bowls can add oil, salt, herbs, and vegetables that change the final calories.
Practical Portion Guide for Bulgur Wheat
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup cooked (91g) | 311 kcal | 10.9g | 69.2g | 52.8g | 0.0g |
| 1 cup cooked (182g) | 622 kcal | 21.8g | 138.3g | 105.6g | 0.0g |
| 3/4 cup bowl portion (137g) | 469 kcal | 16.4g | 104.1g | 79.5g | 0.0g |
| 100g reference | 342 kcal | 12.0g | 76.0g | 58.0g | 0.0g |
Dry bulgur and cooked bulgur are not interchangeable. A dry 100g reference absorbs water and becomes a much larger cooked portion.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 48 (Low)
How Bulgur Wheat Fits Into a Diet
Cooked bulgur wheat works well as a quick whole-grain base for bowls, tabbouleh, soups, salads, and high-fiber side dishes.
Pair bulgur with beans, lentils, chickpeas, chicken, fish, eggs, yogurt sauces, herbs, tomatoes, cucumbers, and roasted vegetables for a more complete meal.
Bulgur is cracked wheat and contains gluten. Fine, medium, coarse, dry, cooked, and packaged seasoned products can differ in water content and sodium.
Plan Around Bulgur Wheat
Compare Bulgur Wheat With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Bulgur Wheat | 342 kcal | 12g | 76g | 0g | 18g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Bulgur Wheat: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Bulgur Wheat?
Bulgur Wheat contains 342 calories per 100g serving. This includes 48 calories from protein, 304 calories from carbohydrates, and 0 calories from fat.
Is Bulgur Wheat good for weight loss?
Bulgur Wheat is calorie-dense at 342 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Bulgur Wheat?
Bulgur Wheat contains 12g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Bulgur Wheat?
Track Bulgur Wheat by grams when precision matters. A practical starting point is 1/2 cup cooked (91g), which is about 311 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Bulgur Wheat keto-friendly?
Bulgur Wheat is not ideal for strict keto diets due to its 76g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Bulgur Wheat good for diabetics?
Bulgur Wheat is generally suitable for people with diabetes with a glycemic index of 48. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Bulgur Wheat?
Bulgur Wheat is a good source of vitamins B3, B6, B1 and minerals including Manganese, Magnesium, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Bulgur Wheat?
Calorique standardizes Bulgur Wheat nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Couscous (Cooked)
112 cal · 3.8g protein per 100g
Farro (Cooked)
120 cal · 5g protein per 100g
Amaranth (Cooked)
102 cal · 3.8g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
Cornmeal
362 cal · 8.1g protein per 100g
Wild Rice (Cooked)
101 cal · 4g protein per 100g
Bulgur Wheat (Cooked)
83 cal · 3.1g protein per 100g